Training Log Archive: nlewiswalls

Training:

12/12/12/12 DB hammer curls @ 35 lbs. (each side)

5/5/5 SA DB concentration curls @ 45 lbs. (each side)
immediate superset with
12/12/12 barbell curls @ 35 lbs. (slow/strict)

9/9/9 reverse barbell curls @ 65 lbs.

10/10/10 reverse SA DB wrist curls @ 20 lbs. (each side)

8/8/8 supine bar rows @ bodyweight

Training:

Deadlift
10 @ 135 lbs.
5 @ 245 lbs.
3 @ 285 lbs.
3, 3, 3, 3, 3 @ 310 lbs.
superset with
8/8/8/8/8 alternating grip pull-ups @ bodyweight

Barbell Shoulder Press
5 @ 90 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
2, 2, 2, 2 @ 145 lbs.
superset with
20/15/15/20 weighted sit-ups @ +20/35/35/20 lbs. (plate at forehead)

12/12/12 SA DB lateral raises @ 20 lbs. (each side)

5/5/5/5 barbell shrugs @ 245 lbs.

3 x 30/30 L side/R side bridges @ bodyweight (no rest, 3:00 straight)

Out and back run on Campbell near the EOD area...Mile Splits:

1 7:27
2 7:14
3 7:12
4 7:11
5 7:11

Out and back run from the neighborhood in the humid and mild January day...Mile Splits:

1 7:35
2 7:29
3 7:17
4 7:11